Q: Tom, are you familar with cleansing programs? If so,
what do you think of them? Is it true that when you lose
weight from cleansing that you lose a lot of fat or is it just
that you're losing water based on glycogen reduction
because you're in a caloric deficit?

A: It's tough to address all "cleansing" programs in one
short Q & A column because there are so many things that
fall into this category and because the various programs,
products and claims are often very different. Let me do my
best though because I know this is a common question.
Just about everything that falls under the umbrella term of
"cleansing" is pseudo science or scam, unless you consider
increasing your fruit, vegetable and fiber intake from whole
foods as "cleansing."
A fiber supplement might be useful in some circumstances,
but the products you take that cause a mass of gunk to come
out of you are a scam and I daresay, a blatant deception. The
gunk only comes out of the people who take the product,
because the gunk is created by the product!
There is also no evidence whatsoever that "cleansing" will increase the effectiveness of a diet that follows
the cleanse. Any increase in fat loss during a "cleanse" can be attributed to a huge calorie deficit, and
increases in weight loss can be attributed to the normal intestinal contents clearing out, and loss of water,
glycogen or lean tissue.
The health and fat reduction claims made for cleansing diets and supplements are almost 100% anecdote
and testimonial, fueled in large part, by aggressive multi-level marketers and alternative health
practitioners.
"Cleansing" is often used as an intro to a diet program. Claims can include detoxification, internal cleansing
and increased weight loss. What is generally achieved is a large drop in body weight, much of it water
weight, and if that does anything positive, it's the psychological boost the dieter gets when they see a 4-7
pound drop on the scale in the first week or even a few days.
This kind of psychological boost could be considered a potential benefit, because some people give up
easily with slow progress and are highly motivated with a fast start. But anyone who really understands
body composition (lean body mass versus fat mass versus body water) and who has a long term perspective
will not be all that excited about fast first week weight loss.
PLEASE NOTE: The contents of the digestive system add to your body weight. If you have fasted or done
a light food or juice "cleanse" for any significant period of time, OF COURSE YOU WILL WEIGH LESS!

And by the way, that's the normal contents of your digestive tract clearing out - not "icky stuff" that has
been clinging to your insides for months or years.
Also, when you fast or go on a very low calorie "cleansing" protocol - you often generate a huge caloric
deficit. A large caloric deficit will create a large weight loss. With a large enough caloric deficit, you can
also get FAT loss that is above average (usually 1-2 lbs a week, but could easily be 3-3.5 lbs in a week with
a big deficit). Combined with water weight, glycogen and lean tissue loss, (plus the clearing out of the
contents of the digestive tract), the total body weight loss can be very large.
The trouble is, it's not possible to maintain such a large deficit for a prolonged period, so what you've
achieved is merely a quick fix. Even if you achieved above average fat loss during this "induction" period,
you will never be able to sustain it. Consistent, long term body weight/ body fat loss can rarely exceed 2 lbs
per week or 1% of total body weight per week (ie, 3 lbs if you weigh 300 lbs) and weight lost beyond that
is usually not body fat.
Not only are these approaches quick fixes, the word "cleansing" is totally unscientific and generally vague
and undefined. Probably the most common definition refers to colon cleansing (also known as "internal
cleansing"). Millions upon millions of people have been convinced that their gastrointestinal systems are all
clogged up and bogged down no thanks to bogus advertisements for cleansing products and the preachings
of evangelical supporters.
Colon cleansing is based on the idea that food sticks to your insides, becomes toxic and causes disease,
obesity and "the end of civilization as we know it" (one would be led to think). Colon cleansing is pseudo
science that goes back to the ancient Egyptians. It enjoyed a revival during the days of the turn of the 19th
century patent medicines (remember "snake oil?") "Intestinal autointoxication" as it was once called, is one
of the oldest ones in the book, and now its back in full force, especially on the internet, as these things run
in cycles over the decades, once the current generation forgets that it was already debunked ages ago by the
scientific community.
Now, if by "cleansing," someone is referring to simply "cleaning up your diet" by eating more fruits and
veggies, of course I'm all for that, or if you mean "cleansing" by increasing your fiber intake, I'm all for that
too. If someone really wants to take a fiber supplement like a psyllium based product, etc., that is certainly
an option and it may very well help with a constipation issue. El cheapo brands from drug store or
supermarket are just fine - no need to "blow" a lot of money (bad pun - a few people will get - intended).
Just realize that the optimum solution is high fiber, natural foods, unless your doctor has advised you of
some other course of action.
We have no scientific evidence that anything "sticks" to your insides and causes disease or body fat gain.
We have no evidence that "cleansing" before a diet makes the diet work better afterwards. It's these claims,
and use of scare tactics (photos of "pounds" of "gunk" that supposedly was sticking to your insides), more
than anything that are way off base and unethical.
If you want even more proof that colon cleansing is a scam, ask a gastroenterologist who has done
colonoscopies or even surgeries. Seriously, who would know better than someone who looks at the insides
of colons on a regular basis? Ask a medical student or medical examiner - why don't autopsies routinely
find clogged up intestines and colons in the deceased? (Especially folks who died of diseases supposedly
caused by the alleged "clogged up, toxic system.")
Rather than pursue "colon cleansing" schemes, I'd recommend you call it maintaining "healthy digestive
processes" which is extremely important. Fiber intake plays a major role. How is your regular daily fiber
intake? Are you getting 25-35 grams of fiber a day, every day, consistently? (EVERY DAY?) If not, then
why look for "magic in a bottle", why not just eat better?

There's such a tremendous urge and temptation to take a pill or drink a shake as a quick fix for what should
be accomplished with daily nutrition habits. Dr. John Berardi calls it "daily detox" which simply means
that you eat so nutritiously and conscientiously every day that you never even need to think about reaching
for the "magic pills and potions." WHOLE FOOD and a healthy lifestyle do it best!
BEWARE of internet information!!! You'll get the most accurate info on this subject from the peer
reviewed journals, scientific data bases (such as medline), medical specialists and scientists. Here are a few
examples from the literature:
American Journal of Gastroenterology: 100(1) 232-42. 2005, mueller-lissner, et al. "Myths and
misconceptions about chronic constipation"
"There is no evidence to support the theory that diseases may arise via "autointoxication," whereby
poisonous substances from stools within the colon are absorbed."
Journal of Clinical Gastroenterology: 1989 Aug;11(4):434-41., Chen TS, et al. "Intestinal
autointoxication: a medical leitmotif"
"The idea that putrefaction of the stools causes disease, i.e., intestinal autointoxication, originated with
physicians in ancient Egypt. By the 1920s, the medical doctrine fell into disrepute as scientific advances
failed to give support. However, the idea persists in the public mind."
European Journal of Clinical Gastroenterology. 24(4):196-8. 1997 "Colonic irrigation and the theory
of autointoxication: a triumph of ignorance over science."
"Autointoxication is an ancient theory based on the belief that intestinal waste products can poison the
body and are a major contributor to many, if not all, diseases. In the 19th century, it was the ruling
doctrine of medicine and led "colonic quackery" in various guises. By the turn of the century, it had
received some apparent backing from science. When it became clear that the scientific rationale was wrong
and colonic irrigation was not merely useless but potentially dangerous, it was exposed as quackery and
subsequently went into a decline. Today we are witnessing a resurgence of colonic irrigation based on little
less than the old bogus claims and the impressive power of vested interests. Even today's experts on colonic
irrigation can only provide theories and anecdotes in its support. It seems, therefore, that ignorance is
celebrating a triumph over science."
Here are two articles worth looking at. These are not peer reviewed journals, and the contents reflect the
opinions of the writers, but they are worth reading, because their explanations of the colon cleansing scam
are correct.
Here, a skeptic "quack-buster" takes on and debunks those "icky" photos you see on web in colon cleansing
advertisements:
http://quackfiles.blogspot.com/2004/12/mucoid-plaque-dubious-idea.html
A raw food site (proponents of high vegetable, fruit and high fiber intake) also explains the "black, long
ropy mass that comes out after taking expensive cleansing formulas and why these products are TOTAL
SCAMS (including an experiment you can do at home that will prove it). Their "better idea": Eat a high
fiber diet.
http://rawveg.info/coloncleanse.html

Here's another excellent article with some medical and scientific information on dietary fiber and its role in
keeping things "moving through the plumbing" smoothly (the list of the top 20 high fiber foods is worth
taking note of):
http://www.bethisraelny.org/healthinfo/dietaryfiber/index.html
Fasting or semi-fasting have also been suggested for "cleansing" and weight loss and this subject could be a
whole separate article. Certain types of fasting are a topic of much discussion lately.
There is some limited scientific data that has looked at various short term, infrequent fasting protocols
which suggests they should not be completely dismissed as a potential means of body composition
improvement or health benefits. However, these protocols do not necessarily pitch the use of any "colon
cleansing" supplements, they merely suggest abstaining from food for a specified period of time or limiting
food to things like fruit, veggies and or juice. As for "cleansing" via fasting, the claims are seldom defined,
so it's difficult to evaulate.
Personally I'm not a fasting fan, especially when the goal is optimizing strength, energy, physical
performance or muscle mass, but that's just my preference and opinion. Some people have extremely strong
beliefs on fasting and I respect everyone's beliefs (especially as they relate to spiritual practices). To each
his own, and whatever works for you and suits your lifestyle. Measurable results are what counts. Just be
sure you are measuring the right thing: Permanent changes in body composition, health and performance,
not temporary changes in body water, digestive contents and scale weight.
By the way, apart from the colon cleanse which refers to a specific claim, what exactly does "cleansing"
mean? What specifically, are we being "cleansed" of? Heavy metals? Pesticides? They never seem to say
which "toxins" are being cleansed (If they did, it would be easy to verify or refute with research). Also,
how does one measure whether they are "clean" or "detoxified?" Is there a test for that, or do you just feel
cleaner and enjoy a greater sense of well being? Hmmmm. Pretty vague huh? Keep in mind that it's typical
for scam products to claim benefits which are subjective or not easily measured.
I would strongly caution all readers to procrastinate on buying decisions, get the facts and put on your
skeptical and critical thinking caps when looking at the subject of cleansing - especially "cleansing
supplements" and "cleansing for weight loss" - and consider these tips:
(1) Avoid products that claim your colon is clogged up with prehistoric waste. Take a pass on
purchasing products that claim to "cleanse" you of "impacted" "gunk" that has been building up inside you
for years (because that doesn't happen). Instead, simply increase your fiber, fruit and vegetable intake from
whole foods. If you have serious, chronic constipation problems, please consult a doctor, not a quack.
(2) If you buy a fiber supplement, don't pay a lot. If you ever take a fiber-based supplement product, for
whatever reason, check ingredients and understand what they do, shop carefully and compare prices. Some
of the Multi level marketing (MLM, aka network marketing), companies are forced to make huge mark ups
in price in order for their business model to work (so they can pay commissions to their down line
distributors). As a result you sometimes pay outrageous prices for products you could get for a fraction of
the cost in your local grocery, health food or drugstore.
(3) Avoid products that make unsupported weight loss claims. Some of the most false, misleading and
even illegal claims for cleansing products are based on the idea that somehow a cleanse can cause more fat
to be lost than what can be achieved through the calorie deficit alone. They also deceive readers into
thinking that greater weight loss is the same thing as fat loss. Buyer beware and please refer to the FTC's
website on false weight loss claims for guidance: FTC red flag weight loss scams report (PDF download)
(4) Question testimony and anecdote. Avoid programs which do not provide scientific support for their
claims, no matter how convincing or plausible their arguments may seem or how numerous their

testimonials may be. If all they can give you is, "don't knock it til you've tried (bought) it," "it worked for
me" or "it just works", then your B.S. alarm should go off.
(5) Watch out for enthusiastic commissioned salespeople (who are NOT nutrition experts). This is
another caveat about MLM: The distributors often provide convincing "personal testimony" to the
effectiveness of their products. But of course. They are distributors, which is why you see so many
evangelically enthusiastic supporters out there. How enthusiastic? The top MLM cleansing and detox
company today has $400 million in sales and has created 18 millionaires in their first 5 years of business that statistic being quoted directly from an associate after their annual meeting. Testimonials don't mean
much to begin with unless they can be truly verified and they mean even less when they come from biased
salesmen of the product who are raking in the dough and who have no scientific background or training in
nutrition.
If you've paid $60 to $90 for a simple psyllium-based colon cleansing product or more than $100 for a
"detoxifying and cleansing" kit, then just look in the mirror, laugh at yourself as you say, "now I know
better," and put it behind you (sorry, couldn't resist another bad pun!) And last but not least, here's an
interesting postscript: Cleansing programs were featured ("de-bunked") on Penn and Teller's "Bullshit"
series in early 2007 on Showtime. For whatever it's worth, I find that so very appropriate!

About Bodybuilding & Fat Loss Coach, Tom Venuto
Tom Venuto is a fat loss expert, natural (steroid-free)
bodybuilder, nutrition researcher and author. His #1
best-selling diet e-book, Burn The Fat, Feed The
Muscle, teaches you how to get lean without drugs or
supplements using secrets of the world's best
bodybuilders and fitness models. Tom has written
hundreds of articles and been featured in IRONMAN,
Natural Bodybuilding, Muscular Development, Men's
Exercise, Men's Fitness, First for Women, The Wall Street Journal and Oprah Magazine.
To get more information about Tom's e-book about natural fat loss, visit the home page
at: Burn The Fat

COLON CLEANSING SCAM EXPOSED

There is also no evidence whatsoever that "cleansing" will increase the effectiveness of a diet that follows the cleanse. Any increase in fat loss during a "cleanse" can be attributed to a huge calorie deficit, and increases in weight loss can be attributed to the normal intestinal contents clearing out, and loss of water, glycogen or lean tissue. Q: Tom, are you familar with cleansing programs? If so, A: It's tough to address all "cleansing" programs in one